Training Exercises
Souhegan Sabers 2020
Sets
|
Reps
|
Exercise
|
Rest Between Reps
|
Rest Between Sets
|
2
|
1200m Shuttle
| 2 minutes | ||
Movement Preparation
1)
|
Jumping Jacks
|
20 reps
|
2)
|
20 reps
|
|
3)
|
8 reps
|
|
4)
|
Squat to Stand, hands overhead
|
8 reps
|
5)
|
16 reps, 8 each side
|
|
6)
| Spiderman w/ Reach | 8 reps each side |
7)
|
8 reps each side
|
|
8)
|
8 reps each side | |
9)
|
4 reps each side
|
|
10)
| Dead Bug exercise | 8 each side |
11)
| Iron Cross | 8 reps each side |
12)
|
8 repetitions
|
|
Ball Mastery Workouts (Calendar Code MASTERY)
Please go to the Ball Mastery Workouts page for technical training.
Resistance Training / Weight Training
Below is a full body preparation weight training workout. Perform 2-4 days per week, alternating workouts A, then B, then C. Note that the spreadsheet shows 6 workouts per sheet. Do all of them and you will be a beast in August. Do them in order (A #1, B #1, C #1, A #2, B #2, etc.). These are designed for 3 days/week. Could be increased to 4 days/week, continuing in the A, B, C order. More than 4 would be very tough. Do include the running workouts as well as weight training.
Work to increase difficulty each time you get to lift. Increase weight in small amounts, or increase repetitions / sets. Please note different set/rep schemes for each workout. Using the different schemes will address strength, hypertrophy, and local muscle endurance. These exercises are excellent for preparation for all athletic endeavors.
Workout A Lower Body
Workout B Upper Body/Recovery
Workout C Metabolic / Work Capacity
Work to increase difficulty each time you get to lift. Increase weight in small amounts, or increase repetitions / sets. Please note different set/rep schemes for each workout. Using the different schemes will address strength, hypertrophy, and local muscle endurance. These exercises are excellent for preparation for all athletic endeavors.
Workout A Lower Body
Workout B Upper Body/Recovery
Workout C Metabolic / Work Capacity
